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Yesterday's PT session was mostly strengthening for the shoulder, and some massage, ice, and ultrasound for the left ankle. Minimal attention to the wrist, which may have been a mistake. My next appointment is for a week from Thursday; we left open the possibility of my calling in the next few days to make an appointment for next week as well.
The therapist asked about the bandage on my right foot; I explained that it was mostly protective/padding for a bit of the sole that is fragile and doesn't seem to stay healed. He looked at it, and at my shoes, and pointed out that, possibly because of the sore ankle, I'm putting significantly more weight/pressure on my right foot than my left. My first thought was that the timing was wrong for that; then I remembered that I had basically declared that problem healed before I hurt the other ankle a few weeks ago.
Walking back after exercising and then picking up some groceries this afternoon, it was very noticeable that yes, I'm putting more weight on the right foot. I don't think I'm going to try to change that just yet, since we're still treating the ankle; for the moment I think my aim should be not standing or pacing for their own sake.
The PT also advised me to be careful about one of my exercises, the calf raises, because that could affect the ankle: so I did only one set, paying careful attention in order to stop if it started to hurt. (I don't want to stop them altogether if I can help it.)
This afternoon's workout was almost entirely stuff that I didn't do at PT yesterday, but I did allow myself one set of lat pulldowns.
Squats 3 sets of 15
Calf raises 15
Crunches 3 sets of 15
Biceps 15 pounds each hand, 12, 3; right hand only, 9 [it's still not comfortable to wrap my left thumb around the weights, and lifting without using it is harder than with]
Lat pulldowns 40 pounds, 12
Triceps pulldowns 20 pounds, 2 sets of 12
Leg curls 90 pounds, 3 sets of 12
The shoulder exercises I did at PT yesterday (not in this order) were rowing, internal and external rotation, shrugs, a different shape of lat pulldown, a thing they were calling "T"s because of the shape my body and the elastic made, serratus pushups—I asked to have those even if we didn't have time for everything, because I keep losing track of the correct form for them—and lateral raises. Also five minutes of warmup on the arm bike.
The therapist asked about the bandage on my right foot; I explained that it was mostly protective/padding for a bit of the sole that is fragile and doesn't seem to stay healed. He looked at it, and at my shoes, and pointed out that, possibly because of the sore ankle, I'm putting significantly more weight/pressure on my right foot than my left. My first thought was that the timing was wrong for that; then I remembered that I had basically declared that problem healed before I hurt the other ankle a few weeks ago.
Walking back after exercising and then picking up some groceries this afternoon, it was very noticeable that yes, I'm putting more weight on the right foot. I don't think I'm going to try to change that just yet, since we're still treating the ankle; for the moment I think my aim should be not standing or pacing for their own sake.
The PT also advised me to be careful about one of my exercises, the calf raises, because that could affect the ankle: so I did only one set, paying careful attention in order to stop if it started to hurt. (I don't want to stop them altogether if I can help it.)
This afternoon's workout was almost entirely stuff that I didn't do at PT yesterday, but I did allow myself one set of lat pulldowns.
Squats 3 sets of 15
Calf raises 15
Crunches 3 sets of 15
Biceps 15 pounds each hand, 12, 3; right hand only, 9 [it's still not comfortable to wrap my left thumb around the weights, and lifting without using it is harder than with]
Lat pulldowns 40 pounds, 12
Triceps pulldowns 20 pounds, 2 sets of 12
Leg curls 90 pounds, 3 sets of 12
The shoulder exercises I did at PT yesterday (not in this order) were rowing, internal and external rotation, shrugs, a different shape of lat pulldown, a thing they were calling "T"s because of the shape my body and the elastic made, serratus pushups—I asked to have those even if we didn't have time for everything, because I keep losing track of the correct form for them—and lateral raises. Also five minutes of warmup on the arm bike.
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Is this what "personal trainers" do? I'm thinking you're more likely to encounter them in the big city.
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The physical therapist I'm seeing now has a practice that overlaps with exercise, beyond the level of the sort of strengthening exercises he has me doing for the shoulder. The office/studio has posters and sign-up sheets for exercise classes (and, yes, weight-loss stuff, which would keep me from investigating that even if the geography was better and I liked that sort of class in the first place).
The above is based on having worked at length with one personal trainer; a couple of free sessions with other trainers at that gym over the years; and watching/listening to trainers working with other people. Quite a few people seemed to be happy with trainers who would "trick" them into doing more exercise, saying something like "OK, twelve of these. One, two,...eight, nine, ten, nine, ten, eleven, twelve." I told my trainer that she should never do that with me: if she wanted me to/thought I could do more repetitions of an exercise, say so, but don't try to trick me. (I'm better with numbers than she is, but "was that ten yet?" is very different from someone knowing it was ten and pretending otherwise.)